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W.O.D
3x
5/5 walkouts
10 wall squats
“Shenanigans”
Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees
Rent Run, row, or bike 15 min or jump rope 3x3 min rounds singles Post W.O.D.
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W.O.D
3x
5/5 sampson
5/5 walkout+lunge+twist
lat stretch on doorway-2min each side
"Helen"
3rds
400m run
21 KBS
12 Pullups
Rent
15 wall walks 3x8/8 deadbug Post W.O.D.
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W.O.D
3x
30 sec pigeon L/R
5/5 Sampson each side
100 DU
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees
Rent: 3x8/8 single arm rows, 3x8/8 Bulgarian split squats Post W.O.D.
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W.O.D
3x
8 inchworms
20 sec hold L/R DB above head(light)
"Mashed Potatoes"
On the 0:00…
Round #1:
5 Rounds of "Strict Cindy"
50 Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of "Strict Cindy"
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of "Strict Cindy"
30 Alternating Single Arm Squat Clean Thrusters
Rent 3x1 min hollow rocks, 3x8/8 single leg RDL control it!!!!! Post W.O.D.
Buy In
W.O.D
3x
Sampson 4/4
5/5 windmills
"For Real Friday"
50 burpees
20 TGU 10L/10R
50 Burpees
50 DB snatch
Rent
3x1 min hollow rocks, spend 5 min in bottom of squat Post W.O.D.
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W.O.D
3 way pigeon on chair
lat stretch on door
"White Knuckles"
20 Strict Pull-ups
200 Single jump rope run in place
40 Double Dumbbell Power Cleans
400 single jump rope run in place
40 Double Dumbbell Push Jerks
200 single jump rope run in place
20 Strict Pull-ups
Rent
3x8/8 Deadbug, suitcase carry 100m R, 100m L Post W.O.D.
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W.O.D
Active couch 2 min/side
sit in squat for 3 min
"Tax Day"
0:00
800m Run
at 6 min mark EMOTM
10 KBS max DU until top of min
11:00-16:00 rest
16:00
800m run
Single arm DB press 3x8/8 Russian twists 3x15/15 Post W.O.D.
Buy In
W.O.D
3x
wall stretch 30 sec
7 kang squat
10 wall squat
"Trust Fall"
20 min AMRAP
40 Air Squats
10 Strict Handstand Pushups (or 20 Pushups)
10 Reverse Burpees
Rent
3x8 Bent rows with DB, 25/25 Floor wipers Post W.O.D.
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W.O.D
Active couch 2 min/side
Lat stretch on door 1 min/side
"Castaway"
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
Rent
plank complex
1 min front, 1 min R, 1 min L 2 rds, then 3x50 L, 50m R OH walk with DB Post W.O.D.
Buy In
W.O.D
Pigeon stretch
3x
4/4 walkout+lunge and twist
4/4 lat lunge
10 pass thru
"Ginger Bread Man"
every 5 minx6
400m run
24 KBS
8/8 single arm KB Push Press Post W.O.D.
